The Boiled Egg Diet: A Detailed Beginner’s Guide for 2020

Eating eggs to lose weight sounds weird, right? Yet many people are finding that the boiled egg diet is the perfect solution to their short-term weight loss goals.

Some users claim to lose up to 20 pounds in 2 weeks or less! Now that’s some motivation that will send you straight to the store for a fresh carton of eggs.

But, before you get too excited, you need to learn all about the boiled egg diet and how it works.

This article will help you learn everything you need to know about the boiled egg diet, what’s so great about eggs, how to analyze the diet, the results you can expect and how to get actual weight loss results. You’ll even learn some tried and true weight loss tips!

What is the Boiled Egg Diet?

The boiled egg diet is self-explanatory, in many respects: it’s a diet based on eating boiled eggs, usually around 2-4 eggs per day. There are several variations of the boiled egg diet out there. The typical form is similar to the Atkins low-carb program. It calls for eating two eggs and a piece of fruit for breakfast. For lunch, eat an egg and low-carb vegetables, and do the same for dinner.

Generally, boiled egg diets fall into the category of calorie-restrictive diet plans. By replacing other proteins with eggs, you’re eliminating a lot of the calories and fat associated with proteins like beef and pork.

Keep in mind that eating eggs isn’t the only reason this diet can work. In many forms, it also cuts out most carbs and starches, and restricts snacking between meals. Making those changes can promote weight loss even if you don’t eat eggs.

Why Are Eggs So Great for Weight Loss?

Eggs are great for weight loss because they are low in calories, high in protein, pack some essential vitamins and minerals, and even provide some healthy fats into your diet.

Concerned about cholesterol? Don’t be—unless you struggle with high cholesterol, this short-term diet is unlikely to make a difference, especially if you’re eating other foods as well!

Likewise, more recent research has shown that our blood cholesterol is not affected by the cholesterol in our food choices. It is the saturated fats and trans fats we consume that affect blood cholesterol.

Nutritionally, eggs are hard to beat. In just 75 calories on average per egg, you’ll get 7 grams of quality protein, 5 grams of fat, and plenty of vitamins, carotenoids, and minerals (1).

Compared to other proteins, eggs take the cake in terms of biological value. The biological value of proteins is a measurement of a food’s digestibility and availability of its protein.

When a food has a similar amino acid profile to our own bodies, it has a higher biological value.

Such proteins are also called “complete proteins” or “high quality protein.” Most animal and soy products are known as complete proteins.

When we compare all of the protein sources, however, the egg has the highest biological value of them all! In the most basic sense, nearly all of the protein you consume from the boiled egg diet is getting digested into your body.

Hard Boiled Egg Nutrition Content

An egg has about 75 calories and 13 different vitamins and minerals. There is a whopping 7 grams of protein in a hard boiled egg, and the low-calorie option is perfect for weight loss.Eggs contain vitamin D, phosphorus, vitamin B12, and essential amino acids. Eggs also contain 15% of your daily riboflavin intake and also include folate, iron, vitamin B6, and zinc.

Main Components of the Boiled Egg Diet

The main draw to this egg diet is that it’s a high protein, low-carb and low-calorie diet. While there are no universal guidelines, there are some dieting trends from source to source.

Let’s take a look at the main components of the boiled egg diet. From there, we will show you how to take the best parts of this egg diet and make it better for you to get long-term, successful weight loss.

What You Can Eat

Per the guidelines, dieters are to start the day with boiled eggs and then consume eggs or other lean proteins for lunch and dinner. As a side to your meals, include “low carb” fruits and vegetables such as:

Broccoli

Green leafies

Mushrooms

Citrus

Apples

Cauliflower

Carrots

What You Can’t Eat

As you may have guessed, the boiled egg diet is highly restrictive. It aims to cut calories and eliminates many different foods. Here is a list of foods that are to be excluded from the diet:

Junk food

Sugary drinks (i.e. soda, juice, sports drinks)

Fried foods

Fatty meats (i.e. red meat, pork, fatty fish)

Salt

Alcohol

Foods with “processed sugars

How the Boiled Egg Diet is Structured

The idea of the boiled egg diet is that it is meant to be short term. Over a span of two weeks on the diet, the dieter may lose lots of weight very quickly. If you take a look at how the diet is structured, perhaps you can see why people may be losing weight within two weeks with this egg diet:

You can only consume three meals per day.

Snacks are not allowed.

You must only consume calorie-free beverages (i.e. water).

Meals consist of a lean protein + vegetables and/or fruit.

Follow this for two weeks for weight loss. Once the boiled egg diet is complete, however, a normal diet can be resumed. Sounds super easy, right? Check out the Dietitian’s thoughts about this diet and how you can pull the most effective parts of this diet to work for you.

The Dietitian’s Analysis of the Boiled Egg Diet: Make it Better for You

When it comes to any diet craze, chances are: If it sounds too easy or too good to be true, it probably is! One thing to remember is that any extreme fad diet can make you lose weight quickly. The real struggle is keeping the weight off. For the ultimate weight loss guide, click here.

The Pros

As mentioned earlier, eating eggs is a great way to get good quality protein for minimal calories. This is perfect for weight loss! In one study, those who ate a low-calorie diet and eggs for breakfast lost more weight than those who also followed a low-calorie diet, but ate bagels for breakfast.

Also, clear cut guidelines like “no junk food” are helpful for people to get started on a weight loss eating plan.

Since this diet tells you to limit junk food, alcohol, sugar-sweetened beverages and the like, you will probably drastically decrease your calorie intake when you stop eating those foods. Decreases in calorie intake help with weight loss.

Another pro to the boiled egg diet is that it promotes consumption of vegetables and fruit at every meal. Aside from these foods being lower in calories, fruits and vegetables provide fiber, water, vitamins and minerals. All of those components are part of a healthy diet.

The Cons

Extreme, short term diets rarely lead to sustainable weight loss (2). In fact, fad diets like the boiled egg diet can lead to yo-yo weight loss where you drop weight on the diet, only to gain the weight back once your diet goes back to normal. According to the research, yo-yo weight loss (aka “weight cycling“) can actually negatively impact your health!

While the boiled egg diet promotes consumption of lean protein, fruits and vegetables, cutting out entire categories of food is unsustainable for the long term. For long term compliance with healthy eating and weight loss, it is important to choose an eating pattern that incorporates all foods. A healthy eating pattern allows for occasional consumption of your favorite treats.

Another con to consider is how the egg diet is structured. Since the dieter is only allowed to consume three meals per day, they run the risk of being left hungry.

Regardless if you are trying to lose weight, excessive hunger will not help you solve your weight loss problem! Not only is excessive hunger an indication that we are not eating enough calories, it will also make us want to “binge” at our next meal, leading to more calories consumed at that meal.

How to Change the Boiled Egg Diet to Your Advantage

Now that you understand the pros and cons to the boiled egg diet, you can pull the best practices and use them to your advantage. Here are some tips you can do to ace the system and lose weight that will last:

Restructure Your Plate

Use the hard boiled egg diet eating plan as motivation! By making a few dietary changes, you can have a healthy plate that promotes weight loss:

Fill your Plate with Fruits and Veggies: Choose colorful vegetables to be the main part of your meal! Filling your plate with non-starchy vegetables and fresh fruit can help you keep your calories in check. Note: This does not include corn, potatoes and peas.

Choose Complex Carbs: Keep yourself satisfied and healthy by including one serving of starches or grains at each meal. Carbs give us essential energy to feel good and get active. Add a serving of whole grains, potatoes, corn or peas to the meal.

Cut Down on Junk Food

The boiled egg diet targets several types of foods that should be decreased in the diet. Whether you are trying to lose weight and/or eat healthier, limit consumption of these foods to every once in a while:

Honor the Alcohol Recommendations: Alcoholic beverages are often loaded with calories, so treat them like a dessert. Limit alcohol consumption to at most 200 calories per day. According to the Dietary Guidelines for Americans, women should limit alcohol to one drink per day. For men, limit alcohol to two drinks per day.

Don’t Drink Your Calories: We can get lots of sugar, calories and/or fat from certain drinks. Choose low-calorie or non-calorie beverages like water or sparkling water. Flavor your beverages with citrus or low-calorie sweeteners like Stur droplets. If you consume loaded coffee drinks, decrease or omit the cream, sugar, syrups and toppings.

Get the Most out of Your Eggs

Still excited to try adding more eggs into your diet? Know the different types of eggs out there! Contrary to what many sites and people suggest, the health of the hens that your eggs come from is important.You can choose to purchase healthier eggs. How?

Purchase Local: If you want to help the environment and help your community farmers, choose local eggs! Buying at a local market can help you determine where and how the hens live. Knowing this can help you determine the overall quality of their eggs.

Look for Omega-3s: Certain egg brands have higher amounts of omega-3 fatty acids. This is achieved when the hens are fed flaxseed, which is rich in omega-3s, and the nutrition is transferred to the yolk. Organic, vegetarian and nutrient-enhanced eggs will typically include higher levels of omega-3 fatty acids and may also feature lesser amounts of saturated fats and cholesterol than conventional eggs (3). Eggland’s Best is one brand that has higher omega-3 amounts in their eggs.

Consider Ethics: The hens that lay eggs can come from a variety of different environments. Some hens are kept “cage-free” or “free-range” so do your research on specific egg brands if chicken ethics are important to you. You may find out that some of these claims are not completely what they seem.

For more information on food labeling and facts, visit the USDA Website. If you are interested in egg-specific labeling guidelines, click here.

Application of Dietary Practices for Weight Loss

As mentioned before, you should not rely solely on any one food for your nutrition. Our bodies need different types of food in order to maintain optimal wellness. Extreme versions of the boiled egg diet are restrictive and only allow dieters to eat boiled eggs and water. However, this is dangerous and unnecessary. Include a variety of key foods and use the information in the “How to Change the Boiled Egg Diet to Your Advantage” section above.

Egg Diet Plan: Sample Meal Plan for Weight Loss

We take the better parts of the boiled egg diet and make it healthier (and more sustainable). Try this egg diet plan today! If you want a completely individualized meal plan, consult a Registered Dietitian.

Other Diet Tips For Weight Loss

Use Veggies to Your Advantage

With the exception of potatoes, corn and peas, low-carb veggies such as lettuce, spinach, cucumbers, kale, cauliflower, peppers, and eggplant are low-calorie foods that can help you bulk up your meals. Pile these veggies on your plate to keep you full for minimal calories.

Drink Your Water

It’s also very important to drink plenty of water as you optimize your protein and fiber intake during the boiled egg diet. For those who normally don’t consume lots of fruits and vegetables, add them slowly and stay hydrated to avoid constipation.

Also, if you are starting to increase your protein intake, hydration is key. This is because high levels of protein can also constipate you or be taxing on your major organs. Above all, water is essential for any weight loss strategy. Water helps to flush out your kidneys, keeps you full and keeps your skin and brain healthy.

You should aim to get at least 9-13 cups of water a day depending on your size and activity level. A person who exercises or has a high activity level will need to consume more water than people who tend to be more sedentary. There are water calculators online that can help you determine how much water you should be drinking.

Practice Calorie Control

When trying to lose weight, calorie control is a must. For specific recommendations, see a Registered Dietitian. However, according to Harvard Medical School, women should not consume fewer than 1200 calories per day and men no fewer than 1500 calories per day (4). Consuming less than these thresholds could deprive you from essential nutrients. Nowadays, there are many apps to help you track your food intake and learn about the calorie content of food.

Learn About Portion Size

Portion sizes of foods can help you know if you are eating too much or too little of a certain food item. Use portion size to check yourself and as means to make changes to your diet. Portion sizes are generally compared to regular household items for easy visualization. Check out a great portion size guide here.

Know Some Easy Weight Loss Hacks

Who doesn’t like to be told some tips for success? Here are some tried and true ways to cut down on calories.

Instead of two slices of bread for a sandwich, use one slice for an open-faced sandwich

When consuming greasy food (i.e. pizza), take a napkin and soak off the grease

These simple switches can really reduce the number of calories you consume. Try to implement 1 to 2 of these hacks today.

Eggscellent Ways to Make Eggs (Perfect Hard Boiled Eggs)

Ever hard boil eggs and gotten frustrated because the shell sticks to the egg? You’re not alone. Don’t waste your eggs—especially if you’ve splurged on the omega-3-rich eggs. We have some tips on how you can hard boil eggs and make them perfect right at home.

Here’s how you can make perfect hard boiled eggs at home:

Using a safety pin, poke a hole a one end of each egg. This will help the shell come off later!

Put your eggs in a pot and cover with cold water.

Turn the burner on high and bring to a boil.

After water begins boiling, let eggs boil in water for about 10 minutes (For softer yolks, boil for less than 10 minutes; For firmer yolks, boil longer than 10 minutes).

After this, turn off the burner and immediately drain the pot.

Fill the pot with cold water again to cover the eggs.

Due to the temperature of the pot and eggs, it’s inevitable that your eggs will become warm again. You do not want this—you want cold eggs in cold water. Pour some ice cubes into the water. Let the eggs sit for 10-30 minutes in the cold water.

When you return to peel the eggs, the shell will come right off—leaving you with no wasted eggs and perfectly hard boiled eggs every time!

Change It Up

To shake things up, here are some other things you can do with your hard boiled eggs:

Chop up and use as a salad topping

Mash up and put on toast or on a sandwich

Dice up to use egg salad or pasta dishes

Finely chop and throw over fresh or cooked vegetables

Add to rice, quinoa, or couscous

Can I Cook the Eggs Other Ways?

Yes! You can absolutely cook your eggs in other ways. Here are a few methods you might consider:

Regardless of how an egg is prepared, always remember that method of cooking and added ingredients will all play into the calorie count of the meal. Controlling portions will help you enjoy all types of eggs while trying to lose weight.

Spice Up Your Eggs

Eating a hard boiled egg by itself gets pretty old. Here are some yummy suggestions to add to your eggs:

Mustard (especially coarsely ground mustard or Dijon mustard)

Salt and pepper

Tamari or soy sauce

Hummus

Pesto

Hot sauce

Even though eggs are great, they can get boring! Keep your diet varied and well-rounded so that you can stick to your eating plan for the long term.

The Bottom Line on the Boiled Egg Diet

As we have discussed, the boiled egg diet has become a popular weight loss fad that is restrictive and not sustainable for the long term. Now that you know the Dietitian’s analysis of the diet, you have the tools you need to create a better and more sustainable weight loss plan.

While eggs can be part of a healthy weight loss diet, make sure your egg diet menu is well-rounded. We discussed easy guidelines like drinking plenty of water, choosing lean protein and piling up the vegetables. When it comes to long term and sustainable weight loss, choose an eating pattern that emphasizes healthy foods, controls calories and is non-restrictive.

Amanda is a Registered Dietitian Nutritionist in Chicago who graduated with a bachelor's in Nutrition from Northern Illinois University. She completed her dietetic internship at Edward Hines Jr. VA Hospital in Hines, IL. Amanda has a background in clinical nutrition, nutrition education, and experience working with populations like children, acute care, intensive care, outpatients, and eating disorders. Amanda works with athletes and weight loss clients in the Los Angeles and southwestern Arizona area as a Dietitian. Amanda prides herself in connecting with her audience while providing evidenced-based information for a complex population.

Comments 169

I was intrigued from this article from the start because I really love eggs, so a diet that consists of eggs sounds perfect for me. I knew they were good for you, but I had no idea that they actually had weight loss potential and that they were THAT good for you. I think this is something I’d be willing to try, and if not it’s convinced me to eat more eggs for my overall wellbeing and health!

Such a large number of whine around this egg diet, however would i say it isn’t unfortunate to eat so much egg without doing sport? I mean possibly its useful for those building their muscles, however not for others. I would rather run with Dr. Oz diet

I tried the boiled egg diet. It is amazing! Pounds lost on a daily basis from day 1, which kept me motivated to continue. I lost 15 lbs and some inches. over the 2 week period that I was on the diet. No exercise. I am now fitting clothes that had become too small for me. You do have to have a plan for after the diet to keep the weight off. Mine is to exercise, and change my eating habits.

You can use any dressing; I would recommend a fat-based dressing with walnut oil, olive oil, etc. as the base. You can make your own dressing for maximum health benefits. If you do choose to buy at the store, choose a dressing with minimal ingredients!

I lost 14lbs in 8 weeks doing my own thing food wise and exercising every morning for 1 hour before breakfast. In the last 24 hours I lost 2lbs as follows Breakfast 40g oats in 250ml skimmed milk soaked for an hour while exercising then cooked for 5-10 mins & topped with a spoon of wheat bran
Dinner brussel sprouts & a large sweet pepper with fresh chili, garlic, ginger and olive oil roasted for around 40 mins.
Between breakfast & dinner I ate 3 hard boiled eggs (from my own chickens) and an apple. After dinner I ate 2 tangerines & a handful of cashew nuts. Throughout the day I drank 3 cups of black citrus tea and 4+ pints of water.

Yes! Just be aware that sugar-free items still contain artificial chemicals that can cause your body to react just as if you’re consuming sugar. I would use in moderation. Xylitol seems to be one of the safer sugar replacements and can be beneficial for your teeth as well!

Hi! I would really discourage anyone from drinking diet soda. It often contains chemicals such as aspartame that have been linked to cancer and other health problems in some studies (https://www.cancer.org/cancer/cancer-causes/aspartame.html). If you really crave soda, try seltzer water with a bit of fruit mixed in such as strawberries, lemons, or oranges.

And yes, salt (in moderation) and other seasonings such as herbs are totally fine! Always check any processed seasonings for added sugar, etc. Fresh herbs are best!

How many eggs a day should one take. I eat 3 boiled egg in the morning and 2 bananas at lunch time and than 3 boiled eggs at around 3pm. Run 2 miles and than make me a before bed green juice.
Parsley
cucumber
Half lemon
Half lime
one spoon on ginger
one spoon raw honey.

No, they do not all have to be hard boiled. The idea of hard boiling them though is that you avoid extra calories from the fats you’d need to cook the eggs with. Choose healthy fats for frying such as avocado oil or coconut oil, your liver will immediately convert coconut oil to energy rather than storing it for fat!

Skipping breakfast slows your metabolism and can lead to additional weight gain. I know it feels like you’re skipping calories, but it usually has the opposite effect by causing your body to store more fat. I would highly recommend eating breakfast, even if it is something small!

Sorry but this was a painful diet. I was very strict with it (Something that doesn’t come easy to me) but I was determined to do it. I’m a drinker, but I gave up alcohol 100% during this diet. I followed a pre-planned menu and stuck with it to a T. I was CONSTANTLY hungry. I drank a crap ton of water but it didn’t help. I’d go to sleep with my stomach growling. I only lost about 5 pounds the first week and by day 8 I was so sick of eggs, I just couldn’t do it any more.

Hi Thom! The diet is definitely not for everyone. Sorry that you were so hungry! One thing I would recommend is to eat more fiber. This will help you feel full. It’s certainly difficult to do this when eating eggs all the time, so you can incorporate oats, beans, broccoli, avocados, berries, nuts, squash, and seeds into your diet along with the eggs. Kudos to you for giving up alcohol!

This works, I did it an lost 14 pounds in 14 days – so happy I continued on with, low carb an the Atkins Diet; so far I have lost 36 pounds in 11 weeks an will continue on Low Carbs til the other 70 pounds come off – the eggs diet kick started me an worked – Good luck egg eaters – I still eat eggs an bacon daily with green veggies – keep carbs below 30 a day; No exercise except Treadmill for Cardio Heart condition; if you have a lot of weight to loose like I have – this is the ticket my friends – Im 72 yrs old an eat better than ever an stay full – water- eggs – bacon – greens veggies daily after the first 2 weeks on Boiled eggs an green salads; Low Carb life style is Healthy.

Can you do this diet for more than 2 weeks, if you have a lot to lose, and if you do does the weight continue to come off as fast? Or is it better to take a week or two off before starting a second round of it?

Hi Caroline,
You can use creamer, just remember that it will add calories to your diet. Try going for something low-fat if you absolutely can’t live without it and limit yourself to using it only once a day. For salads, try using a minimal amount of olive oil and vinegar to make a vinaigrette or try a yogurt-based dressing and use low-fat. Even though olive oil is a healthy oil, it does pack in the calories, so try to limit yourself to a tablespoon or less. Each tablespoon packs in about 120 calories. Good luck!

Try using a vinaigrette dressing that you make yourself using olive oil and vinegars like apple cider vinegar or balsamic. Just try to keep the olive oil to a minimum as although it’s a healthy oil, it does contain lots of calories, about 120 in each tablespoon. Regarding your coffee, try using a sugar substitute like stevia that has no calories, yet is all natural. Try to avoid the creamer, but if you must have it, try a low-fat variety and aim to use it only once a day. Good luck!

Yes, you may use Quorn products in place of chicken, just keep in mind that, like all processed foods, it’s not all natural. Tofu and beans are other great sources of protein that would fit into the diet nicely without packing in the calories or involve consuming processed foods. Black coffee and avocados in moderation are ok. Good luck!

Hello, I am starting my second week on the egg diet and have lost about 7 pounds so far. I am not that concerned because there is fruit, vegetables and chicken, fish included. I did experience constipation and a little flatuation, but resolved itself without meds. After the second week, will continue good eating habits and exercise. I am concerned about the cholesterol though and am substituting for one or two eggs with whatever is allowed. I am really glad for these posts.

Hi Miranda,
That’s great! Remember, as long as you don’t continue eating lots and lots of eggs, it shouldn’t affect your cholesterol. Also, scientists have found that dietary cholesterol isn’t actually that closely linked with cholesterol in our bodies. Trans and saturated fats are more of a concern. So, just make sure you go back to eating eggs in moderation after you’ve completed the diet and you should be fine. Good luck!

Hi Jana,
Really any fruits and vegetables are great. Go for dark leafy greens and fruits like oranges, watermelon and berries that are full of nutrients and not too many calories. You can eat other proteins like chicken breast, black beans, chick peasand other legumes instead of seafood. Good luck!

Wow …. The versions of the boiled egg diet that I have known friends to be on did not include having milk in your coffee or snacking on nuts and all the other stuff that I am seeing here if that is all being added how is that a boiled egg diet ? That is simply eating keto with added boiled eggs during the day From time to time in replacement of chicken or fish . Lean protein so I cannot see where the boiled egg takes first place in the program .

Thanks for your input. As you can see in the recommended diet plan (highlighted in green in the article), eggs are eaten for breakfast and dinner every day and for lunch on most days. So, instead of replacing chicken or fish from time to time with eggs as you suggest, you should actually only replace eggs with chicken or fish from time to time. Yes, other food should be included as part of the diet, especially fruit and vegetables. In this way, it may seem similar to the keto diet. As far as milk in coffee, it’s really a personal choice. A few tablespoons a day won’t make a huge difference, but of course, it does add some calories. Hope this helps to clarify!

Hi Dennis! Glad to hear you’re feeling good 🙂 Sweet potatoes are pretty starchy, so you’d be best off choosing vegetables like broccoli or spinach instead. Regarding the soy milk, your goal should be to drink mostly water to avoid extra calories. So, if you just must have a small amount each day, go ahead, but try to avoid it if you can. Good luck!

Hi Amanda! Thanks for your comment. A serving size of vegetables is typically one cup of raw vegetables or vegetable juice. For leafy greens, it’s two cups. As far as snacks, a small piece of fruit or some strawberries are ok. Otherwise, aim to use vegetables such as cucumber, cauliflower, peppers, etc. that are low in carbs as your snacks. Avoid crackerbread as it’s a carb.

It’s day 14. Lost 10 lbs. Feeling just fine. Moderate exercising a few crunches and 10 to 15 minutes on the stationary bike everyday. Waiting for the weather to break I just love walking at the park. Eating mostly 3 eggs daily . Citrus fruit, an occasional banana. Fish,chicken and salads. I feel that the diet is working great.

I did the boiled egg diet for one week so far. I did not cheat at all and stuck to it to a t. I lost 17 pounds first week now trying my second week. I got sick of boiled eggs so I am scrambling them with no oil. I am doing them in the microwave. So we will see how I do this week.

I started this today, and I’m very excited to see the results. So far I’ve only had breakfast and lunch. I’ve seen many variations of this plan (I don’t like to say diet), I see where two slices of bread or sweet potatoes are included. I opted to eat two pieces of Jason’s Deli Pumpkin Cheddar crackers instead. They’re low in carbs. 🙂 Admittedly, I am hungry. I would love to have some raw nuts mixed into some vanilla Greek yogurt or some cheese sprinkled into my salad. Are they allowed? No, I’m not sensitive to them either.

Hi,
My husband and I started this diet 9 days ago. So far I have only lost 2.5 pounds and he has lost about the same. I don’t understand what we’re doing wrong. We are following this plan to the T. I want to give up for the weekend and come back to it next week for only 7 days. Is that ok? Also all the weight that we’ve lost, is it only water weight? I don’t understand what’s going on. I purchased the keto pee sticks and they showed that our level is moderate as far as ketosis is concerned. Can somebody please help us out? Thank you!

Hi Steve,
Thanks for your questions. It’s really up to you as to what else you want to add, just keep in mind that pecans and cashews, like most nuts, are heavy in calories. Also, go for it with the fat-free dressings in moderate amounts. You can also just try lemon juice with salt or home-made dressings using a small amount of olive oil and vinegar, or throw in some mustard as well. Search for low-calorie, low-fat dressings you can make yourself so you know exactly what you’re eating. Good luck! Let us know how it goes!

Hi Green Eyes,
Thanks for your comment.
Your success will depend a lot on how much you weigh currently, what your normal diet looks like and whether or not you’re exercising. Could you give me a bit more information on these points? Also, do you have a sense of how many calories you’re consuming on a daily basis? If you’re not losing as much as you’d hoped, you may need to keep closer track of your calories to ensure that you’re limiting them enough to lose weight. Hope this helps!

Hi Ricki,
It sounds like you’re referring to a Keto inspired diet where you’re encouraged to get the majority of your calories from fats and proteins. This would require more than adding some of these fats to a few of the foods. I’d suggest going with just black coffee for the boiled egg diet. If you want to try a keto diet, then you’d need to change your diet even more drastically. Good luck!

Hi Anushree,
Headaches can be caused by a lot of different things. One common cause is dehydration. Are you getting enough water? Are you a coffee or tea drinker? If you’ve stopped drinking these caffeinated drinks, it could cause a headache as well. You can feel free to drink coffee or tea without milk or sugar. If you’re not getting enough calories and that’s giving you a headache, eat plenty of the recommended snacks like spinach, cucumber, etc. Good luck!

It’s best if you avoid too many extras to avoid calories. However, a small amount of any nut butter would be your best bet as a healthy fat that will give you some protein as well. Alternatively, try a few thin slices of avocado. Good luck!

I started this diet with my daughter last Monday and so far we’re doing well I haven’t weighed myself though the most difficult time is between supper time and bedtime when i feel peckish can I maybe take some almonds at this time ?

I would like to start this, but I’m worried about the fruits that I could utilize with it. I am only able to eat apples, bananas and grapes. Pretty much allergic to everything else. Is it ok to substitute with these fruits? I also drink a protein shake after I work out, is this ok to do?

Hello all! I am currently on day 2 of the boiled egg diet. I find at times it is difficult between meals as I feel hungry throughout the day… My guilty pleasure is bread pasta and sweets! Normally I want these things at night. My first day I was so hungry around 8pm and made myself a small bowl of special k cereal with skim milk. I have been reading up about this diet more and more and find that I can snack inbetween meals so long it is veggies fruits or nuts! I think this will help! I have been drinking only water with lemon.. No tea or soda or juices! I am currently at 200lbs and hope to lose 30 lbs… Will keep everyone posted on my progress… Good luck to you all!
Also… Can I have a burger patty with veggies and no bun? I love red meat as well and that’s what I am currently craving! TIA

Hi I started the diet today! I’ve been reading there are several different varieties of this diet! The one I’m following is calling for only 2-4 eggs a day, should I be eating more eggs? And I bought store white eggs! Should I only use brown eggs? I feel great so far! It’s only been 1 day! But I’m so pumped!

Hi all,
I’m on day 4 of this diet and have lost 8lb so far, I’m struggling with headaches and fatigue though, even writing this is difficult. I have been drinking only water but am normally a tea and coffee drinker so I am going to follow the above advice regarding caffeine and drink some tea. Fingers crossed that will help because I can’t stop yawning! Good luck everyone!

Hi all
I have sucessfully reduced about 20kilos on egg diet since Nov 2016. Been on and off the diet every 2-3 weeks. Its been a life saver. Healthy and easy diet. Initially its normal to feel some kind of fatigue and drowsiness but donot overstress your body with only eggs… plz do incoporate veggies, exercises and lots of rest.
Good luck all..

I am starting my second week on this diet and so far have lost 7 lbs. I am struggling with eating the steamed vegetables just not a fan. I get that they have more nutrients but would it be that big of a deal to switch them out for canned veggies instead. Just trying to get thru another week.

I have been on the egg diet for 3weeks and have lost 1and 1/2 stone I have been on lots of different diets which I have lost weight but this one is the best I am just frightened that when I start eating other foods that the weight will return

Linda. I have been on the diet for 2 weeks now. I stop bread, but the 2 on the diet. I have lost 8 lbs. I don’t want to gain weight when I get off the egg diet. What is best for me? I love cereal, peanut butter, turkey and fish. Can I have these in moderation? I want to lose 20 more pounds.

Hello,
My Boyfriend and I started this diet to kickstart a healthier lifestyle. I’m struggling with the need to snack. So I have been snacking on Carrots, Raw Fresh Non-Dried Cranberries (I didn’t see them on the list of acceptable foods) and Cucumber and a bit of Hummus. Will this hurt my chances of losing weight with this program?

I’m starting this diet Monday morning. I’m feeling a journal also of the weight out and activities. Sounds amazing since I love eggs. My only problem is that I have a lot of eggs now that are not home grown. Can I still benefit until I but mire or throw them away?

Hi
I’m on my second week. Lost 5lb in 5 days so I saw a result so I will do my final weigh in next week.
After 2 weeks I will eat more healthy and stick to some of the meals I have had in the diet. But can you keep doing the egg diet say again after 2 weeks break ? And continue this eating plan ?

If you have a nut allergy, make sure to always read the nutrition label on the back of the granola container. Check the ingredients list for nuts. As per US regulation, the top 8 allergens (includes peanuts and tree nuts) MUST be listed on the ingredients label if they are present in the product. However, you must also be careful that you look for statements like, “Made in a facility or on equipment that processes nuts.” Something of that nature. Even if the food does not contain nuts, it may be processed on the same equipment that touches nuts. I would encourage you to read the label, or search for nut-free brands and nut-free granola bars. Also, consider making your own nut-free granola mix.

We will be doing updates on this article, so be sure to check back in a few weeks! However, in order to maintain your weight loss and keep the weight off, you will need to develop an eating plan that is sustainable and enjoyable for the long term. Diets that require you to cut out certain foods (or consume a lot of one food) are not sustainable for the long term. Instead of jumping on and off the egg diet over and over again, I would suggest seeing a Registered Dietitian so that you can develop a sustainable eating pattern that will work for you.

I did the egg diet a year ago and lost 15lbs. I wasn’t 100% committed on the weekends, so could have lost more. I did work out 5 times each week for an hour each day. I loved the weight I loss because it stayed off. I just started again because I have gained some weight over the last 6 months with an ankle injury. This is a great diet. I’m going full commitment this time. Can’t wait to re-post my results

I used this to lose 15 before I had surgery earlier in the year. It worked great.
Trying to start again but am SICK of eggs, almost to the gagging point ?!
Can the eggs be occasional replaced with something else? If so, what?

I like this 14 day boiled egg diet because it spells out specifics to eat for each meal each day. I tend to eat large portions so I now just have 3 ozs of chicken and 1 or 2 cups of vegetables. And I’ve substituted green tea for my coffee with milk. I love this diet.

Yes, while the actual boiled egg diet is pretty black and white, just remember that it is not sustainable for the long term. Instead, utilize the dietitian’s analysis of the diet so that you can continue to eat for weight loss. We actually have a more detailed weight loss guide here if you are interested.

It sounds like you are really trying to control your portion sizes and lowering the calories of drinks you consume. Those are great changes!

I lost 4 kilograms on this diet after 3 weeks. Not bad though I expected more. Will continue with healthy foid and smaller portions. Also no bread or carbs. Overall egg diet was pretty comfortable for me.

That’s really quick weight loss! Have you been able to keep that weight off since then?

We get carbs from bread, grains, pasta, potatoes, corn, peas, fruits, vegetables and dairy. Are you cutting out all of those? Cutting out carbs and bread completely is actually not necessary for a weight loss program if you’re controlling the calories and portion size. Check out our ultimate weight loss guide for how to keep the weight loss for the long term.

Your feedback is appreciated. Actually I am on 4th week of diet and my headache is then how to keep the weight for long. You are right about carb intake and thanks for that advise. The negative side of diet was that I noticed some dark circles under my eyes which I’m afraid is caused of poor nutition in the past 3 weeks. Anyway Im happy with the extra weight loss and will get to more healthy plan from now on. My target was around 7-8 kg as I weigh 68.6 kg and wish to be 60 kg t least.

I’m glad you are willing to bring carbs back into the diet. No healthy eating plan should cause you to be malnourished or undernourished. As always, refer back to our ultimate weight loss guide if you need some guidance! Also, check out some of our other weight loss articles.

Where can I find a day-to-day meal plan/outline of the egg diet to follow along with? I have searched and found multiple different versions. I love all of the information In this article and would like to follow the outline recommended by the health professionals behind the site! Here’s looking at you, Miss Kostro! Thanks in advance for the guidance.

Hello I’ve been having trouble losing the last five pounds I need to join the service and I’m thinking this diet will help. I wanted to know is tilapia ok to eat with this and also what is a sub for yogurt?